October 20th, 2016 By SS Minnow

Five men became painfully aware of the rough pavement that makes up the parking lots at District 7 when YHC called for WW II situps during warm-o-rama….ouch! The thought briefly crossed YHC’s mind that yoga mats would ease the pain. I quickly banished the thought though…this is F3, not Curves! Enough of those silly thoughts. This is what went down:

Mosey to the parking lot of pain

Warm-o-Rama
Side straddle Hop, Imperial Storm Trooper, Windmill, Cotton Pickers, Merkins, Mountain Climbers, Air Squats, Burpees
The Thang
Mosey to the large deck at the overflow trailers….bear crawl the length of the deck

Mosey to the abyss bench.

Abbyss Bench: 1-10 ladder: Abyss Merkins, Step-ups, Ar Squats (do 2-20 air squats by 2’s)

4 Corners of Bus Lot
At each corner do 1 then 2, then3, thenm 4 burpees
Odd laps – run backwards between corners
Even Laps – run forwards between corners

Back to the Abyss bench
3 sets of a) ten dips and b) ten jump squats

To the playground equipment
Ladder 1-5: pull-ups and 180 degree jump squats

Five burppes and ten WWII situps OYO

Indian Run to Mary (do one merkin when its your turn to run to the front)

Mary
LBC, Pretzel Crunch, Low Folly, Crunchy Frog (thx Exit 54)

Moleskin and Announcements

Thanks for the opportunity to lead, guys. I think we all worked up a sweat

We actually started out with four Pax. Gridiron made his usual late appearance, just in time for the WW II pain situps at Warm-o-Rama. Thick Burger suggested a new name … Halftime…in keeping with the football theme.

Sid Viscous actually did arrive closer to half-time, but he had a good excuse….doing the 5:00 am  Mile Challenge training at The Ridge….thanks SV for then making the short drive to District 7…..I agree with your comment…its a fun AO

Remember and pray for Sandman, from Highlands. He had a heart attack on Tuesday of this week after Q’ing the Highlands workout. He is recovering at Northeast Hosp in Concord

Exit 54 is doing the Walk for Autism fundraiser this Saturday at Z-Max Dragway http://www.autismspeakswalk.org/faf/home/default.asp?ievent=1154923

HRHS BiBull 5K & Fun Run this Sat at 11:00 am at Franke Liske Park. All proceeds benefit HRHS Bible Club

How about a double down on a couple of 5K’s on Nov 19??: 1) Bradford Park Turkey Trot 5k (in the morning) and also 2) Santa Scramble in Concord (flat and fast…in the afternoon). Exit 54 plans to do the double

 

Boondocks, District 7

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